기본 콘텐츠로 건너뛰기

Releases tension between the shoulder blades. Eagle arm pose


Releases tension between the shoulder blades. Eagle arm pose




Eagle arms pose (garudasana in sanskrit) is a fantastic pose to release the muscles between the shoulder blades, the rhomboids and the upper trapezius muscles. This a a great pose to counteract the effects of longs hours spent hunched over a computer. It helps release tightness and tension in the muscles of the upper back. Practise this pose anytime you feel tension in the shoulder blade area. Keep the breath full and deep, allowing the inhale to expand between the shoulder blades even more as the lungs fill with air. Allow this tension to melt away with the exhale.


Getting into eagle arms pose:

This pose can be practised in standing poses like tadasana, seated in easy cross legged or in poses working into the hips such as in a low lunge. Traditionally it is practised with the legs in garudasana also. To get into garundasana legs, from standing cross the right leg over the left and intertwine the legs to being the right foot behind the left leg. Repeat with the left leg on top.
In order to get into eagle arms pose safety and easily, follow the steps below:
  1. Extend both arms directly out in front.
  2. Cross the right arm over the left.
  3. Bend both elbows.
  4. Intertwine the forearms so the right and left palms of the hands come to touch.
  5. From here draw the arms up and away from the body to spread between the shoulder blades.
  6. Keep the gaze looking at the forearms or slightly look down towards the elbows.
  7. Stay for five full deep breaths, expand the space between the shoulder blades with each inhale.
  8. Repeat with the left arm on top.




Variation:

If it is difficult to bring the palms together, here are two great alternative options. Basically we want to protract or spread between the shoulder blades, therefore, either of the following alternatives works well also.




Benefits:

Stretches the wrists and shoulders.
Releases tension between the shoulder blades.
Allows the base of the neck to release.


댓글

댓글 쓰기

이 블로그의 인기 게시물

Cat Pose - This pose provides a gentle massage to the spine and belly organs.

Cat Pose: Step-by-Step Instructions Step 1 Start on your hands and knees in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor. Step 2 As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest. Step 3 Inhale, coming back to neutral "tabletop" position on your hands and knees. Step 4 This pose is often paired with Cow Pose on the inhale for a gentle, flowing vinyasa.
댓글 쓰기
자세한 내용 보기

Supine Pigeon/Supta Kapotāsana yoga pose

Supine Pigeon/Supta Kapotāsana(Yoga pose) Lie on your back with your feet flat on the floor. Cross your left foot over your right quad. Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest. When you feel a comfortable stretch, hold there. Hold for at least 5 breaths and then repeat on the other side. Stretches the outer hip (abductor) muscles, including the gluteus medius.
댓글 쓰기
자세한 내용 보기

Heron Pose

Heron Pose is an intense hamstring stretch. You may need to give Krounchasana some time. Vyasa, Patanjali's oldest extant commentator, mentions this pose, though he doesn't describe how to do it: "The curlew and other seats [asana] may be understood by actually seeing a curlew and the other animals seated"  Heron Pose: Step-by-Step Instructions Step 1 Sit in Dandasana (Staff Pose). Bring your left leg into Ardha Virasana. Then bend your right knee and place the foot on the floor, just in front of the right sitting bone. Place your right arm against the inside of the right leg (so that your shoulder presses against the inner knee). Cross your hand in front of the right ankle and grasp the outside of the right foot. Finally grasp the inside of the right foot with your left hand. Step 2 Lean back slightly, but keep the front torso long. Firm the shoulder blades against your back to help maintain the lift of the chest. Inhale and raise the leg d...
댓글 쓰기
자세한 내용 보기